Fascia Stretch Training (FST) is a high volume approach to helping a lifter build muscle. This happens by lifting with the goal of pumping as much blood into the muscle fibers as possible. This pump forces the fascia, the think layered skin that protects the muscle fibers, to stretch so the fibers have more room to accept more blood.
If you’re recovering properly with smart nutrition and quality supplementation, then the muscle fibers will eventually grow into the expanded area created by the stretched fascia which results in muscle growth. FST training should be used as a way to bring up a lagging part of your physique. You should train heavy enough to reach failure within the rep ranges. If you follow the protocol correctly, you shouldn’t be able to do 12 reps for all 7 sets.
How to Train FST Style
The most popular version of FST is the version that derived from the man who made FST training, Hany Rambod. It requires performing an isolation exercise for seven sets of 8-12 reps with no more than 45 seconds rest between sets. If you were to do a chest workout FST style, then an exercise like flyes or crossovers would work best. Leg curls would qualify as a great FST exercise for hamstrings.
If you prefer, another version of FST training calls for performing the sets at the beginning of a workout to warm up and pre-exhaust the muscle you’re training. If you’re an advanced trainer, then you could try FST exercises as bookends of your workout.
The workouts below are examples for you to try if you want to determine if FST training is for you.
FST Chest Training
Incline Dumbbell Press – 3-4 sets of 8-12 reps with 90 seconds rest between sets.
High Incline Dumbbell Flye – 3-4 sets of 8-12 reps with 90 seconds rest between sets.
Weighted Dips – 3 sets of 10-12 reps with 90 seconds rest between sets.
Cable Crossover – 7 sets of 8-12 reps with 30-45 seconds rest between sets.
FST Pre-Exhaust Triceps Training
Rope Pressdown – 7 sets of 8-12 reps with 30-45 seconds rest between sets.
Close Grip Bench Press – 3-4 sets of 8-12 reps with 90 seconds rest between sets.
Lying Dumbbell Tricep Extension – 3-4 sets of 8-12 reps with 90 seconds rest between sets.
Overhead Tricep Extension – 7 sets of 8-12 reps with 30-45 seconds rest between sets.
FST Advanced Back Training
Seated Row – 7 sets of 8-12 reps with 30-45 seconds rest between sets.
One Arm Dumbbell Row – 3-4 sets of 8-12 reps with 90 seconds rest between sets.
Wide Grip Pullup – 3-4 sets of 8-12 reps with 90 seconds rest between sets.
Close Grip Pulldown – 7 sets of 8-12 reps with 30-45 seconds rest between sets.
